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Dates vs. Hot sauce — In-Depth Nutrition Comparison

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A recap on differences between dates and hot sauce

  • Dates are higher in fiber, copper, potassium, vitamin B5, manganese, magnesium, phosphorus, and iron, yet hot sauce is higher in vitamin C.
  • Hot sauce covers your daily sodium needs 115% more than dates.
  • Dates contain 27 times more fiber than hot sauce. While dates contain 8g of fiber, hot sauce contains only 0.3g.
  • The amount of sodium in dates is lower.

Food varieties used in this article are Dates, deglet noor and Sauce, ready-to-serve, pepper or hot.

Infographic

Dates vs Hot sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 2.4% 13% 18% 9.3% 3% 4.7% 345% 6.4% 0%
Contains more MagnesiumMagnesium +760%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +355.6%
Contains more IronIron +112.5%
Contains more CopperCopper +635.7%
Contains more ZincZinc +163.6%
Contains more PhosphorusPhosphorus +463.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +434.7%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 249% 2.7% 2.4% 0% 9% 19% 4.8% 6.6% 36% 0% 6% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B3Vitamin B3 +401.6%
Contains more Vitamin B5Vitamin B5 +435.5%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +216.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +18600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B2Vitamin B2 +24.2%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.157mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
2% 90% 7%
Protein: 0.51 g
Fats: 0.37 g
Carbs: 1.75 g
Water: 89.98 g
Other: 7.39 g
Contains more ProteinProtein +380.4%
Contains more CarbsCarbs +4187.4%
Contains more WaterWater +338.3%
Contains more OtherOther +361.9%
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
19% 11% 71%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 g
Contains less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +931.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Hot sauce
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Hot sauce DV% diff.
Sodium 2mg 2643mg 115%
Vitamin C 0.4mg 74.8mg 83%
Fiber 8g 0.3g 31%
Fructose 19.56g 24%
Carbs 75.03g 1.75g 24%
Copper 0.206mg 0.028mg 20%
Potassium 656mg 144mg 15%
Calories 282kcal 11kcal 14%
Vitamin B5 0.589mg 0.11mg 10%
Magnesium 43mg 5mg 9%
Manganese 0.262mg 0.049mg 9%
Phosphorus 62mg 11mg 7%
Iron 1.02mg 0.48mg 7%
Vitamin B3 1.274mg 0.254mg 6%
Selenium 3µg 0µg 5%
Protein 2.45g 0.51g 4%
Calcium 39mg 8mg 3%
Folate 19µg 6µg 3%
Zinc 0.29mg 0.11mg 2%
Polyunsaturated fat 0.019g 0.196g 1%
Choline 6.3mg 1%
Vitamin B6 0.165mg 0.157mg 1%
Vitamin B2 0.066mg 0.082mg 1%
Vitamin B1 0.052mg 0.036mg 1%
Vitamin A 0µg 8µg 1%
Fats 0.39g 0.37g 0%
Net carbs 67.03g 1.45g N/A
Sugar 63.35g 1.26g N/A
Vitamin E 0.05mg 0.12mg 0%
Vitamin K 2.7µg 2.4µg 0%
Saturated fat 0.032g 0.052g 0%
Monounsaturated fat 0.036g 0.03g 0%
Tryptophan 0.012mg 0.007mg 0%
Threonine 0.043mg 0.019mg 0%
Isoleucine 0.049mg 0.017mg 0%
Leucine 0.084mg 0.027mg 0%
Lysine 0.066mg 0.023mg 0%
Methionine 0.022mg 0.006mg 0%
Phenylalanine 0.05mg 0.016mg 0%
Valine 0.071mg 0.022mg 0%
Histidine 0.032mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Hot sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
26%
Hot sauce
Minerals Daily Need Coverage Score
29%
Dates
40%
Hot sauce

Comparison summary

Which food is lower in Sugar?
Hot sauce
Hot sauce is lower in Sugar (difference - 62.09g)
Which food is lower in glycemic index?
Hot sauce
Hot sauce is lower in glycemic index (difference - 42)
Which food is cheaper?
Hot sauce
Hot sauce is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2641mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.02g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Hot sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174527/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.